My recommendation is that victorian work should, at least occasionally, be included in everyone's ring strength training to balance the development of the shoulder girdle - even if it is obvious they will never be close to a victorian.
First, let me state that a solid front lever is absolutely essential for success with a victorian. Both of my athletes that are the furthest along on the victorian have enormously strong front levers. One does front lever pulls easily with a 25lb plate handing on his ankles. Even with 25lbs, he makes these look ridiculously easy and my suspicion is that he will be using 35lbs in the very near future.
A video of front lever pulls is available here:
For beginners, my preference is that they gain initial exposure to the demands of this movement by simply including some victorian leans in their ring strength sequence. Essentially these are no more than leaning back from a support position and then returning back upright.
For advanced athletes, at the end of a hard set of malteses or planches, I will handspot my athletes through two or three victorians. A victorian is exceedingly simple to execute, but incredibly painful due to the tremendous cramping of the triceps and rear delts. From a support position lean back, keeping the body tight and locked. The knuckles should be turned forward. You should also remember to focus on keeping the chest open and elbows straight. Sliding to a false grip as you lean back will be immensely helpful.
The two athletes with somewhat more advanced victorians, prefer to begin their victorian work from a front lever and then pull up to the victorian :shock:. They can actually partially lift themselves up from the front lever to the victorian on their own, although they require a handspot to reach the full victorian position.
Yours in Fitness,
Coach Sommer
